Fight Breast Cancer at Every Meal

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Keep Cookouts to a Minimum
A recent study from the University of North
Carolina found that postmenopausal
women who had consumed
a lot of barbecued and
smoked red meat or chicken
over their lifetimes had a greater
risk of developing breast cancer
than those who ate less. "When
you grill meat, the amino acids
form compounds called
heterocyclic amines, which are
carcinogenic. They're especially
concentrated in charred meat,"
says Rachel Zinaman, R.D., a
nutritionist at Memorial Sloan-
Kettering Cancer Center's Evelyn
Lauder Breast Center. "Plus, when
the fat drips on the heat source,"
she adds, "it forms polycyclic
aromatic hydrocarbons, another
cancer-causing compound that
binds to the meat."

If the barbecue grill is beckoning,
protect yourself by marinating
the meat first or cutting it into
smaller chunks. These cook faster
than larger pieces, which reduces
the likelihood that carcinogenic
chemicals will form.

Imbibe Intelligently
That means stopping after that
first mojito. "More than one daily
drink increases your odds of
developing breast cancer by 20
percent or more," says Zinaman. In
a recent Norwegian study, those
who had two or more drinks a
day during the previous five years
had an 82 percent greater chance
of developing breast cancer
than those who didn't drink at all.
"Alcohol may raise estrogen levels
and interfere with the body's
ability to use folic acid, a B vitamin
that's been linked to cancer
prevention," she says.

Fill Up On Fiber
A diet that's rich in fiber (30 or
more grams a day) can halve the
risk of breast cancer among
premenopausal women, according
to a new study from the University
of Leeds in England. It makes
sense, says Zinaman. "Fiber-rich
foods contain antioxidants and
phytochemicals that are thought
to be protective."